How to Reduce Your Anxiety at Night
1. Doomscrolling
What is meant to be a "quick" scroll before bed can easily turn into an hour of consuming distressing news or endless reels and TikTok videos. Any kind of scrolling is a lot like playing a slot machine before bed, said Dr. Alex Dimitriu, a dual board-certified psychiatrist and sleep medicine specialist. The intermittent reward of finding something new and interesting does not allow the brain to relax and get ready to sleep.
- What You Can Do Instead: Set a news and social media curfew at least two to three hours before bed. Try low-stimulation activities to unwind, such as reading or journaling.
2. Checking Work Emails
When you read or respond to work emails and Slack messages, your brain is in a heightened state of alertness to help you react and respond. Engaging with work in the evening can shift the brain into problem-solving mode, causing cortisol levels to increase and preventing the body from relaxing.
- What You Can Do Instead: Use "Do Not Disturb" mode or pause notifications on your work devices. Set a curfew for checking emails and messages, ideally two to three hours before bed.
3. Taking Certain Medications Too Late at Night
Some medications, such as ADHD stimulants, antidepressants, and decongestants, can interfere with sleep or cause insomnia when taken too late in the day.
- What You Can Do Instead: If your medications are interfering with your sleep, talk to your physician about adjusting the dosage or timing to promote a more restful sleep.
4. Having Caffeinated Drinks
When you drink coffee, soda, or tea at night, you may delay your body’s natural sleep process. Even when it’s worn off, you may still have a hard time falling asleep. Caffeine actually blocks a sleep-inducing chemical called adenosine and takes a while to exit your body.
- What You Can Do Instead: Cut off caffeine intake by noon at the latest. Opt for herbal tea or decaffeinated options in the afternoons and evenings.
5. Eating Heavy Meals Before Bedtime
Eating heavy, greasy, or spicy meals before bed can cause acid reflux, bloating, and fluctuations in body sugar, all of which can impact the quality of your sleep.
- What You Can Do Instead: Avoid eating two to three hours before bed. Stay away from alcohol three to four hours before sleeping.
How to Reduce Your Anxiety at Night
Establishing a comforting, anxiety-reducing routine for your evenings can help regulate your body’s natural circadian rhythms and promote more restful sleep. Here are some tips to get you ready for a relaxing routine:
- Stick to a consistent bedtime so your body knows it’s time to unwind.
- Avoid all screens two to three hours before bed.
- Engage in relaxing activities like reading, stretching, or deep breathing exercises.
- Dim the lights—no overhead lights—to encourage melatonin production.
- Experiment with some wind-down techniques like journaling or meditation.
Conclusion
Making small, intentional changes to your evening habits can make a big difference in managing nighttime anxiety. Not every strategy will work for everyone, but the more variations you try, the sooner you’ll learn what helps to reduce your anxiety and improve your sleep.
FAQs
- How can I reduce my anxiety at night?
- Try relaxation techniques like journaling, meditation, or deep breathing exercises.
- Avoid screens and stimulating activities two to three hours before bed.
- Stick to a consistent bedtime routine.
- What are some calming activities to do before bed?
- Reading, stretching, or deep breathing exercises.
- Listen to calming music or nature sounds.
- Practice progressive muscle relaxation.
- Can certain medications affect my sleep?
- Yes, certain medications like ADHD stimulants, antidepressants, and decongestants can interfere with sleep or cause insomnia. Talk to your doctor about adjusting the dosage or timing.
